- Please outline chapter 20,21,22, and include vitamin chart.
- No long paragraphs.
- Simply make a chart including columns with each variable and input the information requested for your meal.
- This is three separate meals: one breakfast, one lunch, one dinner. They should be three totally different meals. Make sure to include all Macro and Micro Nutrients, including each of their amounts, meal-timing, meal-spacing from the meal before and after, total calories and one or two words about the meal prep (ie. if cereal, cold or hot; if it’s chicken, was it fried, baked, etc.).
Expert Solution Preview
Introduction:
Chapters 20, 21, and 22 cover important topics related to nutrition and metabolic pathways. In this answer, we will include a chart of essential vitamins and their functions, as well as outline three different meals with their corresponding macro and micronutrient content, meal timing, meal spacing, total calories, and any relevant information about the meal preparation.
Vitamin Chart:
Below is a chart outlining essential vitamins and their corresponding functions:
Vitamin | Function
— | —
Vitamin A | Promotes healthy vision, skin, and immune system function
Vitamin B1 (Thiamin) | Helps convert food into energy and maintain a healthy nervous system
Vitamin B2 (Riboflavin) | Essential for cellular function and energy production
Vitamin B3 (Niacin) | Plays a role in DNA repair and energy production
Vitamin B6 | Important for protein metabolism and neurotransmitter synthesis
Vitamin B12 | Necessary for red blood cell formation and nervous system function
Vitamin C | Boosts immune health and acts as an antioxidant to protect cells
Vitamin D | Essential for calcium absorption and maintaining bone health
Vitamin E | Acts as an antioxidant and supports immune and circulatory systems
Vitamin K | Helps blood clot and prevents excessive bleeding
Meal 1: Breakfast
For breakfast, we recommend a bowl of Greek yogurt topped with mixed berries and drizzled with honey. This meal contains 350 calories and is rich in protein, fiber, and vitamins. The macro and micronutrient content of this meal is as follows:
Macronutrients:
– Protein: 20g
– Carbohydrates: 54g
– Fat: 6g
Micronutrients:
– Vitamin A: 16% of daily recommended intake
– Vitamin C: 29%
– Vitamin D: 25%
– Calcium: 39%
– Iron: 2%
This meal is best consumed within 30 minutes of waking up to jumpstart metabolism and provide energy for the day. We recommend spacing this meal at least three hours away from the next meal for optimal digestion.
Meal 2: Lunch
For lunch, we recommend a chicken wrap with avocado, spinach, and hummus. This meal contains 450 calories and is high in protein, healthy fats, and vitamins. The macro and micronutrient content of this meal is as follows:
Macronutrients:
– Protein: 32g
– Carbohydrates: 40g
– Fat: 20g
Micronutrients:
– Vitamin A: 46% of daily recommended intake
– Vitamin C: 35%
– Vitamin D: 18%
– Calcium: 7%
– Iron: 2%
This meal is best consumed around 12pm to refuel and sustain energy throughout the day. We recommend spacing this meal at least four hours away from the previous meal for optimal digestion.
Meal 3: Dinner
For dinner, we recommend a grilled salmon filet with roasted vegetables and quinoa. This meal contains 500 calories and is rich in protein, healthy fats, fiber, and vitamins. The macro and micronutrient content of this meal is as follows:
Macronutrients:
– Protein: 40g
– Carbohydrates: 38g
– Fat: 18g
Micronutrients:
– Vitamin A: 115% of daily recommended intake
– Vitamin C: 67%
– Vitamin D: 23%
– Calcium: 10%
– Iron: 23%
This meal is best consumed around 6pm to wind down and provide sustained energy throughout the night. We recommend spacing this meal at least three hours away from the previous meal for optimal digestion. The salmon can be grilled or baked for a healthier preparation, and the vegetables can be roasted with olive oil and spices for added flavor.
